Legs · Compound

Barbell Back Squat

The foundational lower-body lift for quad, glute and overall leg strength.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Adductors, Hamstrings, Erector spinae
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
5-8
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the bar on the upper back and step out with feet about shoulder-width apart.

  2. Take a big breath and brace the core.

  3. Bend the hips and knees together and squat to at least parallel.

  4. Drive through the mid-foot to stand up, keeping the chest up.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Barbell Back Squat work?

The main muscle is Quads, Glutes. It also works Adductors, Hamstrings, Erector spinae.

How many reps should I do?

FORGE suggests 5-8 reps for Barbell Back Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Barbell Back Squat?

These train the same muscles: Front Squat, Hack Squat, Leg Press.